| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 140 | g | MusclePharm Combat WPI - Chocolate | $3.91 | iHerb |
| 60 | ml | Puresoul Ghee | $0.96 | Costco |
| 10 | g | Macro Xanthan Gum | $0.50 | Woolworths |
| 50 | ml | Absolute Organic Extra Virgin Coconut Oil | $0.50 | Costco |
| 22 | g | Organic Acacia Senegal Tummy Fiber | $0.58 | iherb |
| 1 | pill | 21st Century, Triple Omega Complex 3-6-9 | $0.06 | iHerb |
| 1 | pill | Enzymatic Therapy, Calcium Bone Formula | $0.05 | iHerb |
| 5 | g | Potassium Chloride | $0.10 | iHerb |
| 2 | pill | Phosphorus, 30C | $0.17 | iHerb |
| 2 | pill | Kirkland Signature Daily Multi | $0.16 | Costco |
| 1 | g | Jarrow MSM | $0.04 | iHerb |
| 1 | pill | Mason Natural, Vitamin K | $0.05 | iHerb |
| 0.55 | g | Choline bitartrate | $0.03 | Bulk Nutrients |
| 1 | pill | 21st Century, Magnesium | $0.02 | iHerb |
| 2 | g | OPT - Salt, table | $0.00 | Pantry |
| 0 | g | OPT - Optimum Nutrition WPI - Rich Chocolate | $0.00 | iHerb ($76.94) |
| 0 | ml | OPT - Coco Earth Premium Liquid Coconut Oil | $0.00 | Woolworths ($11) |
| 0 | ml | OPT - Coco Earth Ghee Butter | $0.00 | Woolworths ($5) |
| 0 | g | OPT - Now Foods Xanthan Gum | $0.00 | iHerb ($11.04) |
| 10 | ml | Oil, canola | $0.03 | Woolworths |
Amounts for: Total Daily Cost: | $7.17 | Add Ingredients to Amazon Cart | ||
I am a big fan of Ketochow, but with the cost-prohibitive shipping to Australia, I am left to DIY an alternative.
Background
I have based this around the v1.5 ketochow, and Maxs' KetoFare but with:
- Aussie suppliers and price.
- Limited to my usual weekly shopping spots (Woolworths and Costco) and one online provider (iHerb).
- Swap out the 'Heavy Whipping Cream' for Coconut Oil (MCT) and Butter (Ghee).
- Cost-effective. The goal was $6 per day, with an upper limit of $10.
Nutrition goal
This is MY goal. If you are keen on going keto, make sure you find out what your goal should be on this website: https://keto-calculator.ankerl.com/
Keto focused (for weight loss)
- 1650'ish Calories
- 25g Carbs
- 100g Protein
- 125g Fats
- Low in salt
Results
Results are untasted at this stage
I'm happy with a lot of the results on paper.
The majority of the recipe uses quality (expensive) ingredients, which should yield a tasty result (WPI, MCT and Ghee).
While $7.00AU ($4.80USD) is well priced, I should be able to reduce this further as my calory requirement reduces past 1,600.
A little nervous about using MCT from day 1 - Please note that this goes against most peoples recommendation, so consider if you want to follow this!
Additional pills are required daily (Kirkland Multivitamin and Triple Omega Complex)